Preparing for the long walk

A number of walkers have written in asking for more advice.

Unlike runners, a lot of this year's training is new to them. There are already a number of "walking groups" out there, led by experienced athletes, meeting up on a regular basis.

This year's official charity, the Malta Hospice Movement, is also about to offer training advice for those preparing for next February's walkathon (check www.hospicemalta.org for details). In the meantime, let's see what hints I can offer through this column.

Hydration and energy snacks

The longer your training goes on over the coming months, the longer your walks are going to get as you aim to build greater and greater levels of endurance.

So, it's a good idea to consider hydration (drinking enough liquid) and energy snacks (refueling) on the way.

Half-marathon walkers have an advantage over half-marathon runners - their bodies are able to replenish their energy from food and drink during the event (most runners are going too fast to be able to eat, and rely simply on water, or energy drinks).

Walkers can begin to expect to be out on the road for 2-3 hours on their weekly long walk, and even up to four hours on Walkathon Day.

If you are walking at a comfortable steady pace, you may be able to snack on fruit, nuts, trail mix or solid energy bars. But if you are interspersing your walking with spells of jogging at a pace that leaves you breathing quite hard you may notice that chewing can be uncomfortable.

A number of faster walkers and runners have come to use either energy drinks (such as that available from Official Partner: Powerade) or energy gels which they carry with them.

If you think you will want to use a snack or energy drink or energy gel during the walkathon, be sure to try it out on your longer distance training days. Otherwise you may discover that it upsets your stomach during the event, the worst time to try anything new.

You will also find that most sugary snacks/gels need to be washed down with plenty of water, so plan to take the gel either just before a water station or make sure to carry some water with you.

Anti-blister strategies

Buy the right shoe size: get shoes that are big enough so your toes have enough room as your feet swell during the walk.

Expect to buy a size slightly larger that your normal day shoes. When you stand up in them, there should be the width of your thumb as extra space in the shoe ahead of your toes.

Cotton socks hold perspiration next to the skin, softening it and making it more prone to blister.

So get synthetic socks, or double-layer socks, designed especially for walkers or runners (ask at our Official Partner: Urban Jungle).

These are definitely not a gimmick.

Experiment with your socks on your longer distance practice walks so you can have confidence on the big day.

Also, if you know from experience that you always blister in a certain area, tape it up with sports tape or Compeed.

First aid on the walk... stop immediately and apply sports tape to prevent a fully developed blister.

Clothing

Cotton is unsuitable for training - it doesn't wick the sweat away from your body and can leave you feeling chilled on long walks.

Leave your old T-shirt in the drawer and visit a good sportswear store and ask for clothing designed for walkers and runners.

Dress in synthetic fabrics from head to toe. Also check the weather forecast before you leave home and be prepared for being out there for 2-3 hours.

Carry a bum-bag with a windcheater or light rainjacket and even a beanie. Despite the wonderful weather we have had this last week, winter is coming!

Final point on clothes; if you are going to be out in the evening when the light is fading, wear bright (or reflective) clothes.

Be safe out there and enjoy your training!

johnwalsh42195@yahoo.it